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If you’re just starting keto, you’re probably freaking out. ‘What do I get?’ ‘What do I avoid?’.. It can be a tough time trying to figure out what the heck to buy! Don’t worry. I’ve got your back. 

First things first, don’t go overboard with your first shop. Buy what you need for the week and go from there. 

Secondly, avoid the “keto” specific products.. Everything you need is in the grocery store. Many ‘keto’ products actually have a higher carb count or may have hidden sugars, wheat, etc. 

and that brings me to my last point – always check the label & ingredients. Make sure the carbs/net carbs are low, then check the ingredients.. anything with sugar, wheat, soy or starchy vegetables should be avoided. 

It gets easier every time you go to the store. Trust me. 

Now, here are some products that are usually on my grocery list!

*This list is based on a standard keto diet with no allergies or avoidances.
*This is not a whole list of keto-approved foods, just ones that I buy, and a good starting point.

Meat

  • chicken thighs & breasts
  • bacon / streaky rashers
  • ground beef
  • sausages (little to no additives)
  • pork chops
  • ground pork
  • lard or tallow

Dairy

  • heavy (whipping) cream
  • unflavoured Greek yogurt
  • sour cream (full fat)
  • cheddar cheese
  • mozzarella cheese
  • hard specialty cheeses
  • mayonnaise
  • cream cheese
  • butter

Vegetables/Produce

  • avocados
  • raspberries
  • blackberries
  • blueberries
  • celery
  • green beans
  • romaine & other lettuce
  • spinach
  • cauliflower
  • broccoli
  • mushrooms
  • zucchini
  • cabbage
  • small yellow onion
  • cucumbers
  • cherry tomatoes
  • lemon/limes
  • brussel sprouts

Frozen Foods

  • cauliflower rice
  • cauliflower/broccoli mix
  • mixed vegetables (broccoli, cauliflower, carrots)

Seafood

  • shrimp
  • tuna steaks
  • salmon steaks
  • crab
  • lobster

Grocery

  • coconut oil
  • avocado oil (refined)
  • olive oil
  • eggs
  • Lite Salt
  • Water enhancer (Mio or another sugar free)
  • sugar free or low sugar ketchup
  • erythritol/monkfruit mixture (Lakanto or in bulk)
  • bone broth
  • apple cider vinegar
  • pickles
  • unsweetened dark chocolate (unsweetened bakers chocolate)

Spices & Herbs

  • garlic (cloves & powdered)
  • pepper
  • paprika
  • onion powder
  • everything bagel seasoning

Nuts & Seeds

  • almonds
  • macadamia nuts
  • walnuts
  • sunflower seeds
  • peanuts (in moderation)
  • flaxseeds
  • pecans
  • coconut flour
  • almond flour

Health 

  • grass-fed protein powder 
  • magnesium supplement

Hope this helps you get started on your life changing journey!

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1 Comment

  1. MF

    December 31, 2018 at 10:16 am

    The last two posts, and the reminder about magnesium supplements, were really helpful.

    Reply

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